Captain America – Day 1 – 2/12/2020
| Exercise, Volume | 2/ | 12/ | 20 |
| Standing Military Press | 5 | @ | 85 |
| 2 sets, 5 reps | 8 | @ | 85 |
| Barbell Bench Press | 8 | @ | 195 |
| 2 sets, 5 reps | 13 | @ | 195 |
| Kettlebell Thruster | 5 | @ | 35 |
| 2 sets, 5 reps | 5 | @ | 35 |
| Wide-grip Bench Press | 5 | @ | 155 |
| 2 sets, 5 reps | 5 | @ | 155 |
| Incline Push-up | 5 | ||
| 2 sets, 5 reps | 12 | ||
| Kneeling Military Press | 5 | @ | 35 |
| 2 sets, 5 reps | 8 | @ | 35 |
| Push-ups | 5 | ||
| 2 sets, 5 reps | 5 |
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